Sleep & Energy

How do you avoid needing the bathroom on long-haul flights?

Josh says he avoids drinking much of anything during long flights because he doesn't like having to climb over other passengers to use the bathroom, rather than following typical advice to stay hydrated.

How can you cope with anxiety or negative thinking without medication?

Tommy mentions the book 'Feeling Good' by David D. Burns outlines techniques to lift mood and develop a positive outlook without drugs, based on taking things with grace rather than getting angry, though he found the audiobook format hard to follow since it references diagrams.

How much sleep do you need to feel good the next day?

Tommy says he needs at least 7.5 hours of sleep or he feels like nothing good is going to happen, and he panics if he sees time ticking by without being in bed.

What can you try if you snore at night?

Try taping your mouth shut at night (using pharmacist-grade lip tape, not cheap eBay versions) to force nasal breathing, or use a chin/mouth strap or nasal insert stickers.

How can you cool down if you sleep hot?

Take a fully cold shower before bed to bring your core temperature down, or invest in a bed temperature-regulating device like the Chilli Pad.

When is the right time to get blood tests or see a doctor?

Go in with a proactive, health-optimization mindset to check and adjust levels that may be low or high, rather than only visiting when something already feels wrong.

How should parents manage kids' screen time, according to Seth Godin?

Control what you can control: if possible, avoid giving kids any screen time at all rather than trying to moderate it, since once introduced it becomes very hard to limit.

How can I listen to audio in bed without disturbing my partner?

Consider sleep-specific audio products like pillow speakers, Moonbow Bedphones, Acoustic Sheep Sleepphones, or eye masks with built-in earbuds rather than standard AirPods, which sit outside the ear and aren't ideal for sleeping.

How do I know if a compact mattress-in-a-box is good quality?

Don't assume a mattress that compresses into a small box is inferior; according to Josh, Sleep Republic's compact packaging actually comes with a higher-quality product, including dense pocket springs and solid edge support.

What should I look for when buying a bed/mattress size?

Tommy recommends always getting a king-size bed, even in a small apartment, on the principle that the bedroom should be about 80% filled by the bed for maximum comfort.

How should couples handle conflicting morning routines?

Focus on completing your own routine (get up, shower, do your chore) without trying to control or anticipate your partner's actions; things tend to naturally align once each person handles their own part.

How can you reduce decision fatigue around shared chores like who showers first?

Set simple default rules (e.g., whoever gets up first showers first) to remove the need to think through logistics each day, rather than negotiating from scratch every morning.

How should you change your wake-up time to be more productive?

Shift your wake-up time gradually (e.g., 15 minutes earlier each week) rather than going 'cold turkey,' since abruptly changing your sleep schedule without respecting your body's need for rest can make you sick.

Is waking up at 5am worth it for productivity?

Getting up early to run, meditate, and do chores before the day starts can dramatically shift your internal state and productivity, but it may lead to exhaustion by mid-afternoon, so the trade-off needs ongoing evaluation.

How can I pay more attention to shows I'm rewatching instead of multitasking on my phone?

Create a dedicated routine (watch one old episode and one new episode) and keep a written journal of learnings and basic plot points to force engagement rather than passive viewing.

Do night-time wellness hacks (sprays, night shift, audiobooks) actually help you sleep?

Josh argues most of these 'body hack' routines (throat sprays, phone night mode, etc.) are likely just placebo, though Tommy counters that for people with genuine sleep problems, trying such things makes sense.

How can you build a consistent morning routine when you have a young child?

Tommy says getting out of bed before 6am (via either meditation or a shower) lets him prep food for his son ahead of time, preventing the chaotic, anxiety-inducing mornings that come from being unorganised when the child wakes up.

How can you fix a bad morning routine?

Tommy argues that 'chasing your tail' (getting up later than planned) ruins the whole morning, and that the key is forcing yourself out of bed immediately when the alarm goes off rather than lingering.

What's the key to sticking with a creative project like writing or blogging?

Tommy suggests consistency is 'the hack for most things' and that writing every morning and actually publishing something is more valuable than spreading effort across multiple platforms like Twitter.

How should a show look after on-air talent's mental health?

Put as much effort and attention into the team and its environment as into the content itself, recognizing that the personality traits that make people great performers can also make them vulnerable off-air.

How should you respond when a team member makes a costly mistake like deleting footage?

Josh says the right approach is to stay calm, ask what can be done and how much was lost, be a good teammate, and reflect on what you personally could have communicated or checked better rather than placing blame.

What exercise might help increase low testosterone?

Tommy suggests explosive plyometric training such as box jumps as something he read about for raising testosterone levels.

How can you find out if you have unusual sleep behaviors like sleepwalking or breathing issues?

Josh suggests using a phone app that activates recording when it detects noise, so you can review footage of yourself sleeping, as a friend discovered he was sleepwalking this way.

How can I fall asleep more easily at night?

Josh describes a nightly routine of tucking himself into bed early (around 8-9pm) and having his partner bring him a magnesium tablet, which he credits with helping him get his best sleep; a live search confirms magnesium can help regulate sleep quality and achieve deep, restful sleep.